The best shoes for CrossFit are designed to allow you to do a number of different exercises, unlike running, tennis or basketball shoes that serve one specific purpose CrossFit shoes will all you to incorporate a range of different types of exercises such as high-intensity interval training to gymnastics and calisthenics.

How Often Should you change your CrossFit Shoes?

CrossFit shoes, just like any other athletic shoe has a lifespan. This lifespan will depend on how often you use them and also how intense your training sessions are. Heavy usage will age the shoe a lot quicker than if you have mild training sessions or use the shoes only a few times a month. The four areas of the CrossFit shoe that will break down and age, which will affect the ability of the shoe to perform at its best are the outer sole, the traction may wear out, or due to abrasion the sole may separate.

The midsole and heel counter as well as the shank of the shoe are also areas that wear out quickly with a lot of use. The outsole is usually made from carbon rubber. This is a material that is usually very abrasion resistant so that it will be resilient and last you a lot longer than shoes with a lower quality sole. Most CrossFit shoes have a hard rubber on the heel of the shoe, the reason for this is that this is where the most wear on the shoe will occur.

If you find the outsole has worn through to the midsole of the shoe then it is time to replace the shoe as it will not be able to offer you the comfort and support it is designed to give you. The midsole of the shoe is normally made from a foam material such as Ethylene Vinyl Acetate or Polyurethane, sometimes it even has a blend of the two. This is the part of the shoe that offers the shock absorbing qualities and controls your foot motion in some shoes.

After a time this part of the shoe will not rebound as quickly and can also develop deformities and when this happens it can lead to the foot not being properly aligned in the shoe and this can cause injuries. The midsole of most athletic shoes including CrossFit have an average lifespan of 300 – 500 miles. The heel counter, shank or mid cut area of the shoe will also wear out over time.

The heel counter is important as it prevents your foot from excessive motion, when this part of the shoe becomes very pliable and flexible, it is considered worn out and should be replaced. Even if your shoes do not look worn out, athletic shoes on average should be replaced on a yearly basis. This may seem to be a costly exercise, however in the long term it will help to prevent you from picking up injuries.

How many Times a week Should you do CrossFit?

Only you can decide what is best for you with your exercise regime. There are many factors that will influence your decision. Remembering that your body also needs to rest and recover, especially when doing CrossFit which is high intensity exercise. Some things to consider when deciding how many times you will do CrossFit are listed below.

When you are starting out as a complete novice to CrossFit, then going one day on, one day off is a good way to start off. Your body needs to adjust to the rigours of the training and will need time to recover. Once you have settled into a routine and you are comfortable, then you can consider moving to a three day on, one day off routine. More than four days in a row can cause tremendous fatigue and in the long run you could burn out.

How many times should you do CrossFit per weekIf you are not getting a lot of rest, or if your diet is not optimal, you should consider reducing the amount of time, so going for a two day on, one day off is great, until you can adjust your lifestyle. More than three days on and you will find that you are struggling to maintain the intensity of your work out. However when you are super fit and CrossFit is your only exercise, then you can consider going every day during the work week and taking weekends off.

When you are advanced in your training you may want to interchange your training. So you will do CrossFit for a few day and then add strength, skill or other workouts to supplement your CrossFit regime. You can also add sport specific exercises, so if you are a tennis or basketball player then you can add exercises that are designed to enable you to progress in that sport.

No matter how much you enjoy your CrossFit training you need to remember that rest is just as important to your body as exercise. Therefore taking the time off to allow your body to recuperate is as important as to do your training.

Is the drop Important in a CrossFit Shoe?

The drop in a CrossFit shoe is one of its most important aspects. The drop of a shoe is the difference in height between the heel and the forefoot of the shoe. This is what determines how your foot moves and how stable it is. In running shoes the drop will be considerable higher than in a CrossFit shoe. The reason for this is that a running shoe is designed to move your foot forward, guiding your foot from heel-to-toe.

But his is not what is needed when you are doing CrossFit which includes squats, lifts and other types of exercise, so where a standard running shoe will have about an 8mm drop a CrossFit training shoe will have a 4mm drop. The 4mm drop on CrossFit shoes helps to spread your weight evenly across your feet and also allows for a much more natural foot position.

Some people may find the 4mm drop difficult as they suffer from exceptionally sore feet or some other foot issue. If this is the case then they can start with a drop of about 6mm, and as they become comfortable with this, they can reduce the drop slowly until they reach the 4mm optimum mark.


Selecting the correct CrossFit shoe that fits your needs is important if you want to excel in this type of training. Knowing when to change your shoes will prevent you from picking up injuries due to worn out heels, midsoles or soles. Knowing what type of exercise you are going to be concentrating on will determine which shoe you choose.

About the Author

Hey, I'm Lilly Harvey. If there's two things I'm passionate about in life, it's shoes and writing!

Combining both my passions with my Fashion Design degree, I've helped create Shoe Adviser to help readers choose the best shoes for them, enjoy!

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